Countdown To Destruction

[Cookie]

04-01-10

Range of Motion & Kinetic Awareness
Hurdles
Tumbling
Lunges

Sprinting
2x30x30 (ratio 1:1)
8x30x45 (ratio 1:1.25)

Weights
Static lunge hold 30 seconds each leg
1 legged box squats 1x3 each leg
Split jumps 1x3 each leg

All of above with weighted vest, including sprints.

Turkish get ups 3x6 each side 11.5 kilos

Core

Stretches

Immersion therapy: 2 minutes lower body

Heart rate watch data:
Maximum heart rate 226 (124%)
Average heart rate 120 (65%)
Minimum 65 (35%)

HR Logger data: see attached picture.


****************NOTES***************
You`ll see 2 types of sprints which is because I was running out of space to run up this small incline as 30 seconds rest was not enough to allow me to get back to a decent distance. Increased to 45 seconds then did a further 5 sprints at that level which led to a big increase in blood volume in quads & a lactic acid build up. At that point I switched to running purely on the flat to complete the 8 sets. Afterwards had a mildly unpleasant feeling in stomach & lower ribcage region which I can only put down to a large increase in lactic acid, there was an urge to burp/clear as if suffering with indigestion/heartburn. Rest of workout went well, very pleased with overall results other than the mix messages from watch & logger, wondering if wearing the weighted vest altered the numbers.

Please note that there are times within the chart that I am going too & from field, putting on & taking off running training & being in cold bath so the workout was not a full 2 hours

[Cookie]

11.5 weeks to go,

Today`s workout will go up tomorrow, too tired now to even thunk & type

[Cookie]

06-01-10

Range of Motion & Kinetic Awareness
Hurdles 2x10
Tumbling 2x10
Lunges

Weights
Hang clean to full drop 4x6
Split snatch 4x6
Good morning squat 3x5
Hise Shrugs 1x20
Turkish Get-Ups 1x12
HG 150 3x5

Core

Stretches

Bar hangs

Immersion: 1 minute upper & lower body

*********NOTES************
Enjoyed the cleans to a full drop/catch not a lot of weight used but hey you have to start somewhere Meant to do barbell roll outs but forgot & did a set on TUG`s Split snatch needs a lot of work, co-ordination is all over the place.

Sore today.

Next session some running, depending on the weather situation & if I can safely get the sack down to the field it will be race weight (or as near as dam it) sprints @ 1.30 with either a 2 or 2.30 minute rest interval, this will reduce as the weeks tick by to race day, if weather/situations are not favourable then will repeat Mondays session of weighted vest sprints but increase to 12 & push on the lactic acid threshold side of things

[tomato]

looking good
split snatches are a bit wobbly arent they!?

[Cookie]

split snatches are a bit wobbly arent they!?

I look like a flapping fish out of water

[tomato]

haha i tend to slam my feet down very hard
i dont have a clue if it helps but it sounds good at least!!

[Chris]

You should use the Murray cross to perfect your foot placing thus avoiding the wobble, I have a few books by Al Murray detailing the dimensions I'll try and scan a picture in if I get time over the weekend. If your not familiar with Alistair Murray and his work it's well worth looking into.

[tomato]

ive not heard of that before so sounds interesting
i am doing some snathces today so i mite give split snatche a whirl

[tomato]

tried a few split snatches with dumbells at the end of my session
they feel a bit more solid than with a bar, i may slip them in a workouit in the near future

[Cookie]

You should use the Murray cross to perfect your foot placing thus avoiding the wobble, I have a few books by Al Murray detailing the dimensions I'll try and scan a picture in if I get time over the weekend. If your not familiar with Alistair Murray and his work it's well worth looking into.

Thanks Chris that would be great

No training today either I have a stomach bug which is doing the rounds or food poisoning from eating 2 pieces of boiled ham I didn`t realise was 4 days out of date

Day off today instead of tomorrow, if fine will do some training then....

[Chris]

Murray cross

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[Cookie]

Thanks for taking the time to do that Chris

I`ll see if I can get them resized for easier viewing.